This is an excerpt from our latest Lifetime Athlete Program in the App. It was created based on popular demand in our client community. The Dad Bod. It can sneak up on any man in this modern world. This Lifetime Athlete Program helps you to get rid of your Dad Bod, once and for all. Dad Bod Be Gone (DBBG)…
When you combine cycling and locomotion you get cyclomotion. Or biking and hiking. Or riding and running. You get my drift. These types of workouts, or play, or competition, can take on many forms. Through the 80’s and 90’s, I did dozens of duathlon events. Some were run-bike-run. Others were bike-run or run-bike. Often, in triathlon training, you did a…
Power is a unique word. It conjures up multiple images in our minds. She’s got the power. He’s really powerful. But what do those statements really mean? Power is an essential, yet often overlooked and neglected aspect of training. It’s not only critical for peak performance in almost every sport, it’s actually necessary for optimal longevity. So much of the…
This is definitely cornerstone content on the platform and consequently it’s going out in triplicate format. There will be a podcast and video with a parallel message. I think this topic is so important that I want to make sure it fills every media option within our community. Let’s begin with an expanded definition of deloading. With training, especially for…
Hello Amazing and Wonderful Tribe Member! I hope you had a fabulous Thanksgiving and also took advantage of a few killer deals (Black Friday, etc.) on exercise equipment upgrades for your gym. As you are well aware, we are moving into winter. We’re also beginning a new Training Block. In our Annual Training Plan, we use a block periodization system…
Congratulations Friends! We’ve made it to the final week of the 3rd and final month of the Endurance Block. Fittingly, it’s one of our 2 longest (3 months) blocks, along with Strength. Up next is Agility and that will feature exciting movementsmith microworkouts in your gym. But for now, it’s time to finish up Endurance with a classic deloading week.…
Line up for some AMAZING workouts this week! That’s right, we are doing line-based sessions that can uniquely develop your endurance and work capacity. Equal parts fun and challenge! These workouts come from a long line of training tools, some of which we’ve used before. And each one is set to a line-specific song. Let’s line everything out! Week of…
Wowski Dowski! Another great week of training is before us. After last week’s interval-based sessions, this week we are going to work more on steady-state flow workouts. These are exercise bouts that encourage you to cruise along for extended durations. You can explore some sports psychology here. Using association versus dissociation is something to explore. If you prefer to associate…
Hello Amazing Tribester! Even though we are still in October, we’re calling this week the first one in the third and final month of the Endurance Block. I’ve really been enjoying the workouts and challenges we’ve had in this portion of our Annual Training Plan, and I bet you have also. This week we’re going to be looking at several…
Wow! We are into the final week of the 2nd of 3 months in our Endurance Block! Amazing how the time flies! Last week we kept our theme of substantial volume but we really mixed modes and intensities creatively. This week is a deloading cruise in which we use mostly low intensity as we flexibly explore frequency and duration of…
The ZesterFest! You know how Daddy likes a zesty sesh! And you do too. Well, forget about Oktoberfest…this week has 3 incredibly tasty tests (actually workouts). You’re going to go through some gears in locomotion, use some sustained power out on the field, and dive into some incredible volume work in the gym. All while having a hellagood time. There…
Delightful and Delicious! That’s what our movement snacks and feasts are all about this week. Celebrating (YOU) the Human Beast with high durability exposures! We’ve got some new, creative sessions to keep the fun in fitness and help you to become practically tireless! We’ve talked about the many ways you can develop endurance, all while maintaining your other athletic properties…
October! Oktober! Oktobre! No matter how you spell it…this month is going to be completely fabulous! This week we are using the 3 x 2 setup again. That’s three workouts, done twice each…in the week. There’s an optional OFF day you can place anywhere you like. As you know, we generally still recommend some light activity on those days to…
Greetings Amazing Tribe Member! Just when you thought things couldn’t get any better, we get a (relative) deloading week with some fresh stimuli. We are going to be featuring three workouts this week, with each done twice if possible. Workout A and C head out to the field (any that you have available) with the good old FittKitt. B is…
Howdy! This week’s content is out a little early since I’ll be gone for a few days. We always increase workload in the 3rd week of every month. Because we are in Month 1 (of 3) of the Endurance Block, we’ll be increasing workload by primarily adding volume. Endurance is more than just cardiorespiratory fitness. It’s mechanical efficiency, movement and…
Howdy! This week we are accumulating some volume in the Endurance Block. We started the month with a very basic approach in order to set that stage. Now we are going to increase workload primarily from a workout duration perspective. Perhaps more so than any other athletic capacity, endurance is naturally very time-dependent. In light of this, if you need…
Happy Labor Day Weekend! It’s the end of summer. The beginning (at least in some ways) of fall. And WE are starting into our 3-month Endurance Block. You’ve done an outstanding job working on strength, power, speed, and agility throughout the year so far. We’ll keep those capacities alive in your beast as we now really develop superior endurance. Endurance…
What an exciting time this is! We are finishing up with the summer season and the Speed Block. We’re preparing to transition into the Endurance Block. This week gives you the opportunity to finish out fast, emphasize deloading and recovery, or get a head start on endurance training. I’ll explain the options below. Let’s say you wanna work on speed…
The final week of the Speed Block. The final week of August. Maybe not the final week of summer but it’s getting close. We are going to take this out in style. The workouts this week have some very interesting features that I think you will enjoy. You can always mix up the days as you need to best fit…
It’s week 3 of the month and time for some intensification. We are going to be featuring two speed-based options this week, which will be quite delightful (in my humble and honest opinion). I’d like you to look at every workout this week as optional, simply choosing the ones you like best and putting your week together as you see…
Greetings Tribe Member! I bet you are feeling FAST! More quick stuff this week. We’ll be keeping a few elements consistent and then also jamming on new kicks. Let me know how you’ve liked using some of the video programs in the content. We are dipping into some shorter sprint work at higher velocity this week. Then we’ll advance it…
Wow! I can’t believe another month is upon us (or at least that it starts on Tuesday). This is the final month of the Speed Block, and we’ll be doing a number of zippity things. One of the key considerations this month is to check your recovery from time to time. You want to be feeling mostly rested and fresh,…
Oh my…it’s the final full week in July! Speed Block month 1 is coming to a close with some unique changeups. We usually do a fairly significant deloading phase in the final week of each month. This one’s only going to be moderate because we have some fun sessions to explore. There are 5 workouts to get done this week.…
Hi there you oh so speedy Training Tribester! I know you are getting faster. I see it in the local peeps. I hear about it from some of you across the country. You are applying the science, and the fun, and getting results. Nobody said this stuff was really easy. We had to put in a lot of preparatory work.…
You are AWESOME! And you’re fast! But you’re only gonna get faster in the Speed Block. This is week 2. We are continuing with the intelligent application of explosive movement, particularly in Workout A and D. These are our field and track workouts, respectively. The “filler” sessions include our big fun cardio-emphasizing Trail Hustle and Picnic workout (done once in…
It’s here at last…or yet again! My favorite training block of the year, the Speed Block! While I love all the blocks we use in our Annual Training Plan, this one has so much magic. It’s summer. We’re outside for many workouts. We’ve come off the Power Block and now our bodies are ready to do some true speed training.…
Greetings Amazing Tribester! Congratulations on reaching the final week of the Power Block! We’ve done some outstanding work and now it’s time for a little deloading before we transition into the Speed Block. This week has some familiar and some new content, all designed to help you consolidate your excellent gains. We are still hitting our popular summer outdoor sessions,…
Hello Amazing T2 member! Welcome to Week 3 of the 2nd and final month of our Power Block. Everyone has been crushing it and I commend you on your excellent effort and progress. This week we intensify a bit but also keep a few things the same and mellow to offset the mojo. The outdoor workouts are our jam during…
Loving this Power Block! The workouts are equal parts hard and fun. It’s so exhilarating to get outside and push ourselves. I love the gym, but I needed the outdoor summer mojo. Things are getting more zesty as we start to hammer field workouts, track workouts, and hikes. Our maintenance/recovery work in the gym is totally elastic this week. Three…
Howdy, y’all! June is here and that means several things. We are heading into our second and final month of the Power Block. And, the outdoor season kicks off nationwide! I’ll provide a little more information about both of the those points below. The Power Block is awesome. Power is a specific entity in the Lifetime Athlete (you). But it…
Happy Memorial Day Weekend! This is a holiday week and weekend, and we’ll be having a unique exposure to training. There are some bonus activities and it’s a chance for everyone to transition smoothly into summer mode. Here are the highlights! We’re running the Memorial Day Mile on Monday the 29th. Everyone nationwide can do this and the data is…
Greetings Great One! I never cease to be amazed how quickly time flies. I guess that means we are having fun. I’ve also heard that if you want to get something done, give that project to the busiest person in town. Regardless, here we are at the final week or so of the month. There is a deloading opportunity combined…
It is time, Simba! Time to Kick Ass, take what’s yours, take no prisoners, and be a champion! Strong words indeed, and oh so true. We piled on the training volume last week. Now this week we test it. We’re going to be looking at a test workout, done twice in the week, with recovery filler in between. It’s spicy.…
Time to get powerful! We’re moving into this second week of month 1 of the Power Block. I’ve been getting great feedback from our community. Everyone is loving the new training sessions and the chance to get outside for a few workouts every week. Local peeps have been hitting some atmospheric re-entry track sessions on Sundays at 1pm. Soon we…
Oh, man, am I ever excited to lead us into this first week of the first month of the Power Block! We are finally getting some nice weather and I for one was also ready to change things up after all that resistance training from the last block. A good primer for this week is to briefly define and discuss…
The finale of the Strength Block is upon us! Congratulations on making it to this point and great job on all your training. We are now on the road to a deload. There are a couple of relatively easy sessions to allow full recovery before we push into the Power Block. As a preview, the month of May will feature…
It’s been a long, and strong, STRENGTH TRAINING BLOCK! We’ve used resistance training to enhance strength, hypertrophy, and even muscular endurance. I commend you on working so hard. And it has been that. But we’ve built some really good properties which will allow us to move into the Power Block with ease. This week has some changeups as I’ve promised.…
And another week is upon us! And what a glorious one it shall be! Spring! Easter! Full Body Split! Maybe not necessarily in that order! The key now is to stay strong, to stay the course. Seasons are changing and we just need to squeak out a little bit more intense gym work to prepare us for the outdoor season.…
A new month! A new training split. Oh yea! We’ve been cruising along in the Strength (and hypertrophy) Block. This final month in the block is one of my favorite splits. It’s a full body (FB) routine which has 3 different resistance workouts each week, interspersed with general conditioning (GC) days that work on various aspects of fitness and athleticism.…
Greetings amazing Tribester! It’s time for a bonus week! We are going to emphasize true recovery this week. I want to encourage you to explore how easy you can go, for the most part. We’ve been hammering hard and I’ve been getting some reports from the community of sore muscles, bones, and tendons, as well as folks feeling tired and…
Congratulations! We have made it to the final, deloading week of the month. This second month of the 3 month Strength and Hypertrophy Block has been challenging. We’ve been hammering on a great training split and really using some heavy loading. Now, it’s important to put a finale on the routine by backing off the intensity and simply perfecting our…
Week 3 for you and me! It’s us and we! The mighty Training Tribe ventures into intensification week. It may be spring break week, but that means we just more time to train hard. And that’s what we do in week 3 of every month. The changeups may look subtle, but they will test you (as they should) at the…
It’s the second week of the second month in this Strength and Hypertrophy Training Block. By now I’m betting you have your motion mojo dialed in with regard to technique on every exercise. We’re driving the loads up a bit this week. Adding weight, band tension, or tempo changes can help you to continue the stimulus for awesome adaptations. We…
We are marching into another month in the Strength Block, and that just happens to be the month of March. It’s the second of three months in which we use resistance training to enhance our strength and muscular development. You could always listen to Sammy Hagar’s “Marching to Mars” if you need a theme song for this month’s workouts. We…
Howdy, howdy let’s not get too rowdy this week. It’s time for a deload. We’re still going to be using the established training split for the month, but with some exciting changeups. By putting a few small adjustments and modifications, you can make the workouts continue to provide a good stimulus to the body while at the same time allowing…
It’s week 3 of Month 1 in our Strength Training Block. We are going to up the intensity a bit. Just a bit, though. One of the secrets of progressive overload training is that those overloads are fairly subtle. No need to shock your bod, just coax it to the next level. That’s why we’ve been working on staying consistent…
Week 2 of Month 1 of the Strength Block is upon us! This week we are going to apply a bit more methodology in the training system. We’ve got a good workout structure set up and it includes some excellent compound and functional movements. Now we are going to make some distinctions between strength and hypertrophy. Strength is max force…
OK…here we go! This week launches our 3-month Strength Training Block. We’ll be improving force production capacity and muscular hypertrophy. There will also be upticks in connective tissue resiliency, bone density, and the whole swole and jacked presentation of yourself! The training split we’ll be using this month is a classic. It’s push-legs-pull and it goes like this: Workout A…
Hello amazing Tribe member! Here we are at the end of our Agility Block and entering a deloading week. You’ve done a great job with all the “high-variety” training that we’ve been doing to augment your MOVEMENTSMITH ability. It’s always fun to bid farewell to one block and to usher another one in. With the agility training we were mainly…
Week 3 of month 2 of the Agility Block…oh yea! It’s time for intensification and a little KPI testing. We’ve got three new workouts this week and the goal is to hit each one twice if at all possible. Each session addresses your athleticism and fitness a bit differently. You’ll probably have one that is your fave. Ping me in…
Wowski Dowski! It’s time for some new workouts of the week. WOW is how we roll and this week we again have three sessions to perform. However, instead of banging out two of each with a day of rest, this week we are targeting 1x Workout A and Workout B and trying to get 2 sessions of Workout C. Your…
Happy New Year! 2023 is going to be incredible! We’re diving into the second and final month of the Agility Block with some exciting new workouts. We’ll also be ramping up some programs for the Running Demons, sculpting our body composition, really optimizing training and lifestyle in our MasterClasses! When we think of our Annual Training Plan, and the comprehensive…
Merry Christmas! Happy Holidays! Week 5 and we are still going strong in month 1 of the Agility Block! This week will be a very casual deloading week in which we have some very simple options. There will be a Workout A and B and you can try to snag a few of each as your schedule allows. We actually…
Yep! That’s right! This week has some fun-filled, excuse-buster sessions. Workouts that make you smile as much as they create that unique, known only to us sorta glow. Share the love. Get some peeps to train with ya, give them a T2 membership for Christmas, or tell them to sign up and finally achieve some New Year’s resolutions! I was…
Oh, by gosh by golly! This is one heck of a Partay Week! There are several outstanding workouts for us to explore, including a really zesty Workout C with a mobility flow as well as a High Intensity Circuit. We’ve also got a little KPI testing inserted into that mojo! As you know so well, KPI’s are Key Performance Indicators.…
Week 2 of month 1 of the Agility Block! Does it get any better? K-Katt the 666 Devil Runner and Bill the Ice Ninja and I just finished up this week’s MasterClass. We broke down squat mechanics and did an atmospheric entry workout to kick off the season. Saturday mornings at 9 will be awesome all winter! This week we…
New Beginnings! Today marks the start of our 2-month Agility Block. To be fair, I enjoy every block and appreciate the value of our training system. But I must say I really like the Agility Block for a couple of reasons. First, agility is a necessary component of movement competency and I always benefit from focusing on it for a…
Wow! What an Endurance Block it has been! I hope you have enjoyed the past 3 months of training, and also that doozy of a test week we just accomplished. Daddy is tired and I bet you are too. We are going to do a very casual deload this week before we rev up and begin our 2-month Agility Block. …
Yakahoola! This week is KPI testing! We’ve got some tasty opps to see how your endurance development has come along. We’ll have a selection of sessions that you can choose from. Do them all or just try a few. Fill the recovery days with easy sessions as you prefer. Post your outcomes and impressions in the T2 Forum. I’ve been…
Greetings Magnificent Tribe Member! We are now entering the second week of our third and final month in the endurance block! I’ve got some cool stuff for you. Thanks to many of you for reaching out with comments and questions…it’s always appreciated. We’re going to be using 3 workouts again this week. They’ll be unique in that they will provide…
Happy Halloween! Here we go! The third and final month of our Endurance Training Block. I can feel your fatigue resistance becoming awesome! This month we’ll really see just how much we can do as we mainly focus on low intensity and high volume, with a smattering of dynamism thrown in. We’ll be using three sessions this week, each to…
It’s time for a deloading week. We are into the 4th and final week of the second of 3 months in our Endurance Block. Coming off those Key Performance Indicator tests you may feel like you need an easy week. But you also might be up for some zesty festivals. Regardless, endurance is the art of fatigue resistance and it’s…
Greetings Spectacular Tribe Member! It’s KPI Test time. This week we will be looking at a couple of Key Performance Indicators. It’s fun to challenge ourselves and see where we are. We’ve been doing a lot of creative workouts. Now it’s time to throw down. We’ll revisit these measures next month as well. Week of 2022-10-17 (week 3 of month…
Another great week of training, and LIFE, is shaping up! I’m hoping you really enjoyed the delightful sessions of last week. There were some zesty workouts indeed. This week we continue to build endurance within our comprehensive athletic system. The workouts will help you to become even more fatigue resistant as you enjoy this amazing and beautiful fall weather. This…
Oh my, how the time flies! I’m utterly amazed that another month is here! It’s October! A time of pumpkins, hay mazes, and absolutely delightful workouts! The weather will be pleasant and it’s a perfect time to dive into more endurance-based training. It’s ancestrally consistent, as hunting, gathering, and migrating historically peaked during this month for us hominids over the…
You can get your kicks on Route 66…but you can also get them on Nine Twenty-Six! This 4th and final week of month 1 in our 3-month Endurance Training Block features a mild deload which you can customize. You can adjust loads and durations in these sessions to get what you need (and so richly deserve). Did I mention that…
Nine Nineteen! Don’t you just love the way that sounds? It feels zesty just to say it and zesty is exactly what we are doing in this week’s training! We’ve got two amazing full body fatigue resistance exposures in addition to a very nourishing recoverysesh sandwiched in between. We are emphasizing total movement volume but not putting too much emphasis…
Oh my my, Oh hell yes! Thank you Tom Petty! And thank YOU for being a durable Lifetime Athletic who is building endurance this month. This week we begin to accumulate volume in the aerobic fitness and muscular endurance realms. Simple stuff but more (lots) of it. Here is an interesting thing I’ve noticed over the last week. Endurance training…
Happy Labor Day and welcome to the Endurance Block! It’s always exceptionally exciting when we begin a new training block. Since we operate from an Annual Training Plan which balances strength, speed, power, agility, and endurance, we emphasize one component of athleticism every 2-3 months. It’s a great way to keep the year stimulating, and your training incredibly effective. Endurance…
Wow, what a summer it has been! So many great workouts and fellowship gatherings. I thank and salute you all. And also I’d like to add how gratifying its been for me to see you making such outstanding gains in your fitness and performances! Truly A-level, elite stuff. This is “week 5” of the month because we are hanging on…
It (summer) is almost over! Unless you are a Beach Boy (Endless Summer)! In this final full week of the month, we’ll deload out of our Speed Block and salute summer properly. Everyone has done a fantastic job with all the diverse training and playing that has filled our summer. Looking ahead, we’ll be starting our 3-month Endurance Block on…
Yes! Yusss! It should actually be a crime that we have so much fun getting our fitness and fellowship. Last week’s Roaster workout was a screaming success. Big turnout. Big efforts. Big results…big time! Thanks for inspiring me in Tribe program design and for being open minded to athletic fitness and athletic longevity. We are more than onto something…we are…
Eight-Eight! On like Kong it is! Oh yes, week 2 of month 2 in our Speed Block is here, and it’s utterly fantastic! I hope you have been enjoying the workouts as well as the rest of your summer. We’ve been having a lot of the 3 F’s which are fitness, fun, and fellowship! This week we’ve got some particularly…
Howdy you outstanding, brilliant, and sexy Tribe member! I hope you had a fantastic July and I know we are all going to have an amazing August. One reason is because we jump into the second month of our two-month speed-focused training block. Before we get to the programming, I’ve got just a few updates for you. I’ll be out…
It’s the Speed Block and I’m ahead of schedule. I guess you could say I’m fast. I usually get the weekly content up by Sunday so you have it for our week starting on Monday, but here it is in advance! We are downshifting this week by deloading a bit. Speed training is fun, but you have to take it…
Oh Mighty Tribe Member! The fun doesn’t end. It’s summer. It’s hot. It’s sizzlin! And so are we! This week it’s time for a little competition and KPI testing action. I’ll be explaining everything in the text below, but just know you’ve worked so hard, done so well, and earned not only your fitness…but my respect. We are in the…
Hello Tribe Member…You are phenomenal! It’s such a great summer and I’m seeing many of you reach new levels of fitness and performance. This also correlates well with productivity, success, and life satisfaction – as I’m sure you are well aware. It seems I’m always in a rabbit hole of study and this week is no different. As I ponder…
Howdy you great Tribal BEAST! It’s on! Here. We. GO! Hot summer and the first week of July is also the first week of the SPEED Block. Speed is max velocity, and we’ll be taking all that acceleration and power you’ve developed and putting it to good use. We’ll be training upright running mechanics and rapid elastic motion, and having…
Oh my you mighty Tribe member! This is a transitional week in which we bridge between the Power block and Speed block. We are going to stick with the pattern of two sessions on the field, two on the trail, and two on the track this week. See if you can fit them all in. Additionally, we are going to…
Hello you amazing Tribal Beast! I can’t believe we are heading into our deload week and completing the second of 2 months of the Power Block, but we are! You’ve done great and now this week we have some fun workouts that you can explore as you recover and consolidate your gains from the month. The theme this week is…
It’s week 3 of our training month! This means it’s time for intensification. We’re in POWER mode and there are three amazing outdoor workouts plus a gymsesh to fill out your week. The key workouts of the week (WOW!) are slated for Monday, Wednesday, and Saturday but you can put them wherever you like. That filler gymsesh covers the other…
Howdy Tribe member and I hope you are doing not just well, but fantastic. This is a unique update because we are covering 2 weeks instead of one. We are entering the second and final month of our Power Training Block. As you know, this is the amalgamation of strength and speed, as power sits approximately in the middle of…
Hey you powerful BEAST! Great work on month 1 of our 2-month Power Block! You are kicking it! This final week of the month will be our deload, in which things will get a bit light and casual and your body can catch up from all the zesty sessions we’ve been performing. As we get ready for summer, it’s a…
It’s week 3 of the month and we are headed into some intensification! Power training continues with a strength/speed focus! You’ve been doing great in transitioning into this block. We are going to increase load and effort this week in a few key areas. We continue to develop connective tissue integrity so that our bodies can stabilize and augment power…
Week 2 of May continues with Power Training! We’ve made just a few changes to the sessions and I’ll highlight those below. The main thing to remember with power is that, once you are warmed up, you focus on making your movements more explosive. For now, this doesn’t need to be all-out…just purposeful. There are two main changes for the…
Enter the Power Block! This might be my favorite block because of the dynamic nature of this type of training. Power sits roughly in the middle of the force/velocity curve, and it uses a blend of strength and speed. If you want to get fancy, you can bias the strength side and call it strength-speed (which is how we’ll begin…
Hello Amazing Tribe Member! It’s the final week of our Strength Block and we are doing a nice, easy deload after 3 dedicated months of work in the iron church! Our major goal this week is to give the joints and muscles a little break and limber up the body before starting our upcoming Power Block. This week will look,…
Tribestser…you are a truly totally titanium terminator! This month is a 5-weeker and in the 4th week we are keeping on keeping on with our triple progression lifts in the three major workouts. They’ve been moved to A, B, and C (M-W-F) because now Workout D is your general conditioning session that’s a little lighter and you can fill in…
Greetings Tribe member and I hope your April is going extremely well. This is the week of 4/11 and some of you will remember the old “411” days when you dialed those numbers for information. Oh, how the times have changed! And speaking of change, that’s what we are doing with our general conditioning workouts (B,D,F) this week. But before…
Another week. Same days but definitely not the same s**t! This week we are using our double progression method and expecting to see a few more reps added in your primary and accessory moves of sessions A, C, and E. Let me know if you need a little help with technique or setup. Ping me in the T2 Forum or…
It’s the 3rd and final month of the Strength Block and it’s the first of week of April. But this is no fooling and you are no fool! You are a robust, resilient, versatile, and durable athletic BEAST! Now we are moving into a new training split. You will be performing a full-body resistance workout three times per week and…
Congratulations on making it to week number 4 of month 2 in the Strength Training Block. You’ve mastered the concepts of RPE and RIR and you’ve explored momentary muscular failure. KPE tests have revealed 12RM’s, AMRAP times, and power output! This is the deload week, where we back off a bit, consolidate those gains, and have a blast with some…
Howdy Terrific Tribester! What an amazing week we have in front of us. It’s KPI test time and we are going to the well! At least this is true in your final set of each primary lift for Workout A and B! RIR 0 means you go til you got nothing left. Momentary muscular failure! Let the gains begin! Week…
Talk about AWESOME! You are, and so is the fantastic programming for this week. We’re making some slight adjustments (upgrades, really) to our workouts and I think you’ll be pleased. Because we’re in Month 2 (of 3) in our dedicated Strength block, we don’t change up the movements too much like we did in the Agility block. The workouts give…
Howdy, amazing Tribe member! We are kicking off month 2 (of 3) in our Strength Training Block. This month we will be using a new training split, a new methodology for intensity rating, and some exciting new exercises! Last month we used a push-legs-pull x 2 training split, with an optional day for rest or other training and excitement. This…
Oh, yes, we are heading into our 4th and final week of this 1st of 3 months in the Strength Training Block. You are now a master of RPE as well as some good, basic compound movements. This week we will be ushering in a slight deload as you consolidate some of the gains from pushing it last week. This…
You rock. You roll. You rule. You win. Thanks for being an amazing member of the Training Tribe and for inspiring me to play the long game. The game of life. The athletic life. That’s what we do. And we do it spectacularly this week as we now refine our technique in the exercises, test ourselves a bit, and really…
We’re entering the 2nd week of the first month of our Strength Block, and I hope you are doing well. Learning how to fine-tune your workouts, and to achieve progressive overload by using RPE is indeed a skill. Let me know if you have any questions. This week we are not making huge changes, but you will notice that now…
Oh Yeah! We’re jumping into our Strength Block this week. That’s 3 dedicated months of increasing strength and muscle mass. I love all the blocks and I find each aspect of training both enjoyable and challenging. But I must admit there is something special and traditional about getting in the gym and clanging and banging. In preparation for this block,…
Congratulations Mighty Tribe Member! You’ve completed the Agility Block, smashed the second month of it, and are now ready for our deloading week! This will involve some creative play weaved into the sessions you’ve been dominating, and you can further explore your ability as a movementsmith. Workout A and B are getting transformed yet again, with some Bonus work thrown…
Greetings great ones! In week 3 of the final month in our agility block we are going to be doing some KPI testing. This is a special week because we are going to test proficiency in all the wonderful movement patterns we’ve been utilizing over the month. We’ll be assessing speed of workout execution in one session and workload tolerance…
It’s a palindromic day…that is 01-10! I hope you are enjoying this month’s programming. We have our Agility training, the Shed n’ Shred, and upgrades for The Running Demons. The Workout of the Week upgrades are laid out below, and the news for the bodycomp and running groups is in the T2 Forum. We’ll be using the same exercises as…
Happy New Year (ongoing)! We’re diving into 2022 as well as Month 2 (that’s 2 of 2) of the Agility Block. We are also starting up our Shed n’ Shred body re-comping plan and our Running Demons locomotion team. You’ll find that in the T2 Forum. Cool stuff for cool peeps! In the agility-focused training, we take some of our…
Happy Holidays! I hope you are having a great season! It’s a busy and festive time of year, but also a chance to get in some rest and training. In keeping with our theme of microworkouts, this week will feature two simple sessions that you can do a few times wherever you can fit them in. It’s just a nice…
Merry Christmas! In this Holiday week we’ve got some delightful workouts. They will fill your spirit with cheer, glee, and yuletide muscularity! If you are busy or on the road, check in with me on how to modify the sessions and we’ll make sure you get something done. Remember, as a Hard to Kill Training Tribe member and Lifetime Athlete,…
Here we go again…up, up, and away. Or toward something, which is called movement competency my friends. Your body is becoming agile. You own position. Your motion is elegant, artistic, and graceful. And you are going to absolutely love this week’s programming. Workout A is the Sammy in which you create a training sandwich. Bracket the “meat” of resistance with…
Greetings Great Ones! Week 2 of the Agility Block is another great one for our Training Tribe! It’s Saturday morning and I was up early, working on some athlete programming for clients I coach and listening to a podcast on collagen supplementation. I’ll feed ya (punly punlerson) some more on that topic later! I’m also prepping for today’s MasterClass and…
It’s SOOO exciting! We are starting another Block of training this week, and it’s our two-month focus on Agility! I love every block of training, and in this season I especially enjoy tuning up my multidirectional movement capacity. Let’s start out by defining agility. At TLA, we know that agility is the combination of mobility, stability, reactivity and fluidity. We’ll…
Congratulations on making it to the completion of the Endurance Block. This week wraps up our concentration on fatigue resistance before we progress into an agility-based focus. As we deload this week, the workouts take on a more playful and casual attitude. Try to fit what you can around holiday travel and celebrating. Looking ahead, and just to give you…
Oh yea, it’s KPI test week! Since we are wrapping up the endurance block with this month, and it’s the 3rd week, it’s time to check the status of your awesomeness! This week features 3 unique workouts, each with a slightly different theme. Your challenge is to do at least two of the sessions twice in the week. The goal…
Wow! The Workouts of the Week are dynamic and oh so delightful! We are working on athletic fatigue resistance with 3 different setups, and putting together a great stimulus for the key components of durability and versatility. The serving suggestions for your feast of fabulous fitness include an aerobic session, a resistance routine, and a mobility experience. The goal is…
It’s November! This is the third and final month of our Endurance Block of training. I want to commend you on making it to this point in the training year and also to congratulate on your outstanding endurance gains. As the days get a bit shorter (at least in terms of available light) we will take a fairly casual approach…
Wow! This is exciting! We’re in the middle of our Endurance block of training and in my estimation, October is perhaps the best month for getting outside and going long. The fall colors, light, and air are spectacular in most parts of the country. In keeping with the tradition of our Annual Training Plan, we are balancing some distance-focused training…
Congratulations on making it to the final week of September and our deloading week of training. You’ve completed the first month of this block and have tested your muscular and cardiorespiratory endurance. This week’s workouts should feel somewhat easy because we are in a consolidation phase where your body recovers and makes the adaptations from the harder work we did…
Oh my! It’s that zesty time in each 1/12th of the year (month) when we get to test and challenge ourselves a bit. In this first month of the endurance block, I’ve got a cool set of sessions ready for you. Your cardiorespiratory and muscular fatigue resistance will be assessed and enhanced simultaneously. Here’s how it’s going to work. Each…
Happy Labor Day Weekend! I salute the American worker and I salute YOU for all the work you’ve put into your training. As we settle into a fall pattern and begin to accumulate volume in the Endurance Block, we are making some adjustments to the workouts we did last week. You may feel a slight bump in fatigue. Make sure…
Welcome to the Endurance Block! This is going to be a great kickoff to Fall. We will be developing fatigue resistance in both cardiorespiratory efficiency and muscular force output. You’ll take the athletic versatility which you have built over the spring and summer and now add ALL DAY DURABILITY to your mojo! As many of you are already aware, I’m…
Wow! What a month it has been and what a year we’ve completed! I’m amazed at how fast the time has gone by. It’s passed about as rapidly as you have been moving in our Speed Block. I want to congratulate you for embracing comprehensive athleticism and multidirectional velocity! As Lifetime Athletes and Training Tribe members, you are an example…
Congratulations on your progress! You are AWESOME and you are FAST! We’ve worked through tons of gait mechanics and the secrets of acceleration and max velocity. You’ve run the 100, 200, and 400 meters. Now we are pushing your speed endurance out to the final distance of the speed block…the 800 meters. We’ve got two track sessions, one field session,…
Here we go! Yet another week of getting fit and moving FAST! We are continuing to mix up track, field, gym, and water training options. Every session has the opportunity to activate your beast and then propel it (or an implement) with max velocity. Keeping things interesting for the local peeps. Daddy has some surprises! Let’s just say whenever you…
It’s August and summer is flying FAST! Just like you have been running. Many congratulations on your excellent input (participation and work) and output (friggin’ realtime results)! As we complete the Speed Block with month 2, we are going to be having some unique workout options. Because it’s summer vacation time for all of us, I want to make sure…
Deloading time is here! Our speed is really coming along. This week we concentrate on running form. We’ll back off slightly to let our tissues catch up this week as we work a little general conditioning. Still focusing on track for a few more weeks. I’m getting some feedback that you like having one key session to try and repeat…
Here we go with another great week in speed training. You are doing great! As you are both discovering and exemplifying, speed is as much a mindset as it is a physical performance capacity. We progressively ramp up and activate our bodies to get into the speed zone. And then we concentrate on doing just a few things intensely. Good…
Isn’t speed exhilarating! You’re doing great and I hope you are having fun with our speed focus. In fact, focus is what this is all about. Right now we are not concerned about doing lots of volume or learning new exercises. We are concentrating on refining our fitness and getting better at what we are doing…which is going FAST. We’re…
Howdy Great One! You are doing amazing things in your training and the results are shining through! As we cruise into week 2 of the Speed Block, we’ll be focusing on running mechanics in our training. In this case it’s not just what we do…it’s HOW we do it. The “it” is of course the magical art of running fast.…
Oh yes, you are phenomenal and so is this week’s training. We’re easing into our Speed Block of training, and readying our tissues to be elastic and lightning-fast. Speed is as much a mindset as it is a reality. Don’t worry about your times just yet. Simply think about what is fast for YOU, and steep yourself in the richness…
Wow! Hormesis-Bratosis was achieved recently. We ran up the mountain at 95 degrees, plunged the creek at a water temperature lower than half that of the air, and then enjoyed grilled bratwurst and fellowship with the setting sun. What an upregulation and I hope you are out getting the same mojo all over the country. Also, Happy Father’s Day to…
Yo Ho Ho and a Bottle of Rum! If I was a pirate that might be something I’d say, but it actually has no relevance to this week’s programming updates. Or does it? If pirates pillage and plunder, your prowess in the Power Block may be exceptionally pronounced! OK…on with the show. This week we intensify a bit and push…
Hello and welcome to yet another fantastic week of T2 programming! I’m amazed at the results everyone is achieving but I’m equally impressed by all the fun and fellowship we are enjoying. Training (and playing and competing) outdoors in a group setting is amazing. It’s a total upregulation of health, fitness, and life satisfaction. In fact, here are a few…
Welcome to Month 2 of the Power Block and thanks for being such a Terrific Tribester! Even though this block starts on May 31…it’s the June block! We are really going to mix it up this month. We’ll start the first week with a large variety of killer moves, many of which you already know, and we’ll refine from there.…
Yotribedawgsupp!? Every week of our programming is special to me, but I must say that I really enjoy the deload weeks. That’s because we relax our focus just a bit, and let the gains pour in. Your body will supercompensate from the challenging workloads of the previous 3 weeks and upregulate your awesomeness. Admittedly, this does take a fairly decent…
Hello amazing Tribe member and welcome to another exciting week in our programming. In this 3rd week of month 1 for the Power Block, we are doing some intensification in our workouts. We are going to be taking some of the exercises you’ve been doing and add just a bit of zestiness! As you are well aware, power is that…
It’s week 2 of month 1 in the Power Block. I hope you are feeling great and loving these dynamic sessions. No major changes this week, but I’m going to review a few points and make some subtle adjustments to the workouts. If you need to recheck your technique on any of the exercises, just refer back to last week’s…
Greetings Great Tribe Member! It’s week 1 of month 1 of the Power block. This is a 2-month block in which we take your strength (the athletic force production capacity which you developed oh so well over the past few months) and use it in a more explosive manner. Power is defined as Force x Distance/Time and this means that…
Congratulations on completing our Strength training block. That was 3 months of focused excellence. Treat yourself to a deloading week and let your body consolidate the gains you’ve made. We will really emphasize recovery this week as we prepare for the upcoming Power block. I think you’ll find this week’s programming to be particularly tasty. Each day has a different,…
It’s here again and it’s better than ever…KPI Test Week. It’s great to be challenged and tested once in a while. Know where you are at. See what’s working. Find areas to shore up. As we approach the conclusion of our strength block, we’ll be assessing some measures as well as taking a look at our other basic athletic competencies…
A new week and a new opportunity for greatness! In this 3rd week of 5 for this month, we are getting it done big time. A great turnout for the local crew in preseason group training happened last Wednesday, and it goes off again at 6pm on the 14th. Bring your sandbag, tubing, strap, and bucket…we’ll be discussing setting up…
Oh Yeah! Man, I am really feeling the spring mojo! Thanks for being a part of our amazing team. We’re polishing our strength and adding in some new zesty (I realize I say that a lot!) general conditioning experiences. Here are three quick updates for our fam (respect): No MasterClass this Sunday. Happy Easter! Bonus group sessions all through the…
OK…everything but the killer boots! Hopefully someone got the “Dumb and Dumber” reference. Oh Magnificent One…another month of greatness is upon us. We’re launching into month 3 of the strength block, and moving into a 3/3 training split that features full body resistance training and general conditioning. It’s zesty, delightful, and powerful…just like YOU! As I look back over the…
Hey there mighty Tribester! Congrats on making it to the deload week. You’ve been working hard and smart! It takes effort to build excellence, and you have been putting it out! Way to go! This week we are backing off slightly and consolidating gains. We’ll punch out the final week of the movements at which you are now expert. You’ll…
Tribe member, you are STRONG. And, you’re getting stronger! We’ve been playing the iron game and it is paying off. In fact, you are hitting the jackpot. This week we are going to push ourselves a bit, and reach a new level. As lifetime athletes, we train for complete athleticism (duh JohnBoy). We lift and chase strength, but we are…
Would you like to know why you are such an outstanding human being? Because you are a Training Tribe member who values health, peak performance, and longevity. And additionally, you are working hard and smart in this strength block and accumulating more outstanding volume this week. Here’s the skinny. We are making no changes to the workout plan this week,…
Howdy, Mighty Tribe Member! We are launching into month 2 of our strength block, and we’ll be starting all new splits with some fabulous movement opportunities. Last month represented a lot of good, solid work and now we are building upon that platform. Your body is layering on strength, and that’s not just in your muscles. Your bones, organs, and…
Okey Dokey! I want to commend you on reaching the final week of month 1 in our strength block. You’ve mastered quite a bit of lifting technique, volume, and methodology. This hasn’t been easy but it will pay huge dividends in your beastly capacities. We’re cruising into a deload week that features a reduction in volume brought about by less…
Hi there comrade! This is our intensification week, and we are going to be working on establishing some 5RM’s! Additionally, we will be conducting our MasterClass as a live version of Workout C, hitting legs, and coaching the mechanics of the squat. No one will ever be able to say again that “you don’t know squat!” Speaking of all that…
Top ‘o the day to you, oh magtabulous Tribester! I’m getting some good feedback from our team members that last week went very well. We have moved to simplicity with basic compound movements while simultaneously adding complexity in our methodology. That theme continues this week. We are ratcheting down our primary exercises from sets of 8 (push and pull) and…
Top of the month to you my bruthas and sistahs of IRON! Coming out of our high movement variety agility-based block, we are moving into the first month of our outstanding 3-month block which really focuses on strength. In fact, it’s the only time of the year when we get to be total meatheads. Now we are going to be…
Yo! Sup? You Rule! As you went through the fall block of training, you brought out your canine-like endurance and fatigue resistance. Through December and January, you restored your cat-like agility. Now, as we enter the Feb-Mar-April block, we build bruin-like strength. Dogs jog, cats jump, and bears lift the hell outta stuff. But before that happens, we have a…
Greetings Great One! You wanna know what makes you so fantastic? Well…many things, but the one I want to recognize today is your dedication to excellence. You strive for peak performance, don’t make excuses, get things done, and lead/show/help others. That’s just one of the characteristics of a Lifetime Athlete and a Training Tribe member. You are outstanding! This week’s…
Hello you outstanding, brilliant, and world-beating Tribe member! This week we are increasing core challenges in some of our movement patterns and dabbling in the ballistic concentration of energy. Lifting, jumping, and sprinting never looked so good! Also, we are rolling into week 2 of our metabolic reset, and pulling the trigger by eliminating autoimmune-provoking foods. For additional information on…
Here we go! Happy New Year Tribe Member! 2021 is your year…the season of YOU, and time to crush! As we cruise into the second month of our winter agility-focused block of training, we’ll be reducing complexity and using simple motions. But our goal is to establish mastery, and artistic expression of the human beast. Make everything you do a…
Oh Mighty Tribal Beast…Happy New Year! We shall cruise more than blast into 2021 with a deload week in which we continue to develop full athleticism with another month’s emphasis on agility. Our connective tissues, including tendons, fascia, and bones are adapting to all this multidirectional movement and load management. The workouts are relatively brief this week so you can…
Oh Mighty One, you are SENSATIONAL! KPI week is here, and it’s fitting for an awesome Holiday celebration! This week features 3 delightful microworkouts that you can hit 1-2 times each per your discretion. We are continuing to work on compression/expansion relationships in your beastly bod as well as a healthy dose of balance. Some of the activation work uses…
When you are in the TRIBE, YOU TRIUMPH over Trials and Tribulation. And that’s not trivial talk! This is going to be yet another fantastic week of tasty twaining because we are exploring cat-like capacities and introducing the concept of the scalable microworkout. A true treat of terrificness! December is a 5-weeker and we have the added luxury of hitting…
In this week’s Tribute to the Tribe (you), I’ll start off by reminding you that you are AMAZING! Embracing multi-capacity physical excellence is a full-time job. And this week you are up for a promotion. We’re pumping up the volume as we explore both movement diversity and skill mastery. We’ll be managing gravitational force vectors and owning shape and position. …
Howdy, Magnificent Tribe member! This week we start a new block which focuses on the development of agility. We’ll still work on strength, speed, power, and endurance, but our emphasis in December and January will be the blending of mobility, stability, fluidity, and reactivity. Those are the constituents of agility, and they make you a shapeshifting beast of a human.…
Happy Thanksgiving you Terrific Tribester! This week wraps up our 3-month training block in which we emphasized endurance. We’ll deload and have some fun consolidating and realizing our gains, and prepare for next month’s transition into an agility focus. I’m hoping you have crushed your KPI’s and have posted some amazing results in the T2 Forum. I also wish you…
Hello Tribe Member! You are magnificent! In this amazing and oh so special third week of November we will be addressing the intensification of training and performing some KPI tests. You’ll find that your global athleticism has been upregulated, and your results will be astonishing. I’m also anticipating that you’ll register a reduction in resting heart rate as your body…
Hey! Did I mention you were awesome? Oh my my, oh hell yes (Thanks TP)! This week has some absolutely tasty training treats for us Tribelings. We’re communing with nature, breathing our way into multiple positions, and crushing 12 hours of Power, to name a few things. Your med ball gets a bit more work, and we even introduce the…
Another exciting month of training begins for the Tribe! As we launch into November, we will be utilizing our conjugate model that touches on strength, speed, power, and agility, but is currently focused on endurance. We’ll be using a number of different KPI’s, tests, and challenges each week. Because you have built good movement variability and exercise competency, we can…
You are Tribetacular! You’ve been doing a fantastic job with all the training that we have been crushing. Endurance is increasing across the group, as I’m seeing improvements in aerobic fitness in your 5k runs, and great fatigue resistance in your rep counts with many of the dynamic and functional movements in which we are engaged. You are truly epitomizing…
Hello Mighty Training Tribe Athlete! Yahoo…it’s KPI test week. Now we get to test our conditioning and athleticism. This week we are going to use flexible scheduling for the sessions, return to bilateral movement patterns in the main lifts, and use breathing as a training tool. This week’s MasterClass will be on Monday, October 19 from 1:00-2:00pm MDT. The ID…
Hello Magnificent One and I hope you are having a great week! This is the programming upgrade for The Training Tribe for the week of October 12, 2020. WEEK OF: 10-12-2020 (third of 5 weeks of Month 2) WOW WARMUP MAIN SETS ACCESSORY TIPS A1M 10’ jog L1 1 x 30’ @ ½ marathon pace (L2) 100 Walking lungesStretches Synchronize…
Hello Magnificent Beast and T2 Member! This week we are coaxing up our volume a bit and working on some cool concepts. In the MasterClass I’m going to be sharing some information about muscle contractions and tempo/cadence with exercises, as well as answering any and all questions you may have. The session is on Wednesday, Oct 7, at 5:30pm MDT.…
Hey Tribe Peep…you are AWESOME! Thanks for being a part of our community of gitterdoners! Today launches the second month of our three month endurance emphasis training block. We’ve got all new exercises and programs to help you achieve athletic excellence and massive fatigue resistance. Becoming a versatile and durable beast has never been more exciting. Last week’s MasterClass on…
Greetings you amazing Lifetime Athlete and Tribe member! I hope by the time you are reading this you have completed your KPI tests for this month and are psyched about your results and future training/testing. Deloading is a term that applies to a slight reduction in overall training volume and intensity. This allows your body to recover a bit and…
Greetings once again you spectabulous BEASTS! This is going to be a great week. We’ve got some adjustments to the training system and our glorious KPI test on the weekend. Pure fun! The MasterClass this week will be on Friday, September 18 at 9:00am MDT. I’ve got a number topics to cover and also want to make sure everyone is…
Greetings awesome Tribe Members! This post includes the programming upgrades for your WOW! (Workouts of the Week) and is available in table, text, and video formats. Our focus this week is to continue to use the exercises we have been working on since last week and to slightly increase our overall training volume while maintaining approximately the same intensity of…
Greetings Tribe Members! This week we launch week 1 of the Endurance/agility training block. This block is a 3-month journey and we will emphasize endurance and to a lesser extent agility per the Annual Training Plan (ATP), while touching a bit on strength, speed, and power. If you have not yet reviewed the ATP (included in the 2020-08-27 introductory T2…
